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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Machine Glute Kickback
GlutesBeginner

Machine Glute Kickback

A glute kickback performed on a dedicated kickback machine with a pad or footplate. It isolates the glutes with a stable, guided path.

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Primary muscles

  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
Sets
3
Reps
10–15 per leg
Rest
45–60s

How to perform

Machine Glute Kickback movement

Main muscles working (thicker lines)

Starting position

Set up on the machine with your torso supported on the chest pad, hands on the handles and the working foot against the footplate.

  1. 1

    Brace your trunk.

  2. 2

    Push the footplate back by extending your hip.

  3. 3

    Squeeze your glute at full hip extension.

  4. 4

    Return under control and repeat, then switch legs.

Breathing: Exhale as you push back, inhale as you return.

Coaching tips

  • Drive with the heel

  • Hips stay square

  • Control the return

Common mistakes

  • Arching the lower back at the end

  • Short, bouncy reps

  • Letting the weight stack slam

Safety notes

  • Adjust the chest pad so you can reach full hip extension without over-arching.

Details

Body parts
Glutes · Hips
Equipment
Machine
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Cable Glute KickbackBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.